Workout Description

Why This Workout Is Hard

While the individual elements (15 cal row, 15 burpees) are moderate in isolation, the 30-minute duration with alternating minutes creates significant metabolic fatigue. The row doesn't provide enough recovery before burpees, and burpees leave you gasping for the next row. This sustained, high-intensity couplet with minimal rest taxes both cardio and muscular endurance substantially.

Benchmark Times for Fortitude

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 30-minute EMOM format with rowing and burpees creates sustained cardiovascular demand. The alternating pattern allows minimal rest while maintaining high heart rate throughout.
• Stamina (7/10): Repeated rounds of 15 burpees and moderate-intensity rowing tests muscular endurance, particularly in the legs, core, and pushing muscles.
• Speed (6/10): Quick transitions and efficient movement patterns crucial to complete prescribed work within each minute window.
• Power (4/10): Moderate power output needed for rowing drive and burpee transitions, but sustained pace is more important than explosive output.
• Flexibility (3/10): Basic mobility needed for burpee positions and rowing catch. No extreme ranges of motion required.
• Strength (2/10): Primarily bodyweight movements with light resistance from rowing. No heavy loading or maximal strength requirements.

Movements

• Row
• Burpee

Scaling Options

Row: Reduce to 12/9 calories or substitute bike erg at 15/12 calories. Burpees: Step-back burpees, reduce to 12 reps, or substitute alternating step-ups with full stand. Time Domain: Can reduce to 10 or 12 rounds while maintaining 2:1 work-rest ratio. For deconditioned athletes, consider 20 seconds rest between rounds.

Scaling Explanation

Scale if unable to complete row calories in 45 seconds while maintaining form, or if burpees take more than 50 seconds. Priority is maintaining consistent movement quality across all rounds - technique should not deteriorate significantly in later rounds. Target effort level is 7/10 with ability to maintain conversation. Athletes should finish each minute with brief rest period (5-15 seconds). Scale up or down to achieve this stimulus.

Intended Stimulus

Moderate-intensity interval workout targeting the oxidative and glycolytic energy systems over 30 minutes. The alternating work periods create a sustainable but challenging aerobic conditioning effect with brief glycolytic spikes. Primary challenge is maintaining consistent output while managing fatigue across multiple domains.

Coach Insight

Pace the row by settling into a sustainable stroke rate (24-26 spm) and consistent split time. Aim to finish calories with 10-15 seconds rest. For burpees, break into 2-3 sets (8-7 or 5-5-5) early to preserve movement quality. Focus on efficient transitions between stations. Common mistake is starting too aggressively - first 3 rounds should feel controlled. Target consistent completion times within each movement (45-50 seconds work).

Benchmark Notes

This is a 30-minute EMOM (Every Minute on the Minute) alternating between rowing and burpees for 15 rounds of each. Breakdown: - Even minutes: 15/12 cal row * Elite: 45-50 sec per interval (including transition) * Intermediate: 50-55 sec * Beginner: Full minute or incomplete - Odd minutes: 15 burpees * Elite: 45-50 sec (3-3.5 sec per burpee with transition) * Intermediate: 50-55 sec * Beginner: Full minute or incomplete Using Fight Gone Bad as the closest anchor (3 rounds of 5 movements, 1-min intervals), but this workout is twice as long (30 min vs 17 min). FGB L10 is ~450-500 total reps. For this workout: L10 (Elite): 14-15 min (840-900 sec) - Complete all work with 10-15 sec rest each minute L5 (Intermediate): 22-23 min (1320-1380 sec) - Complete most intervals but slower pace - Some rounds going right to the minute L1 (Beginner): 28-30 min (1680-1800 sec) - Incomplete calories/burpees on many rounds - Full minute used on most intervals Recap: Male L10/L5/L1: 14:00 / 22:00 / 30:00 Female L10/L5/L1: 15:30 / 24:00 / 30:00

Modality Profile

Row is monostructural (M) cardio, Burpee is gymnastics (G) bodyweight movement. With two movements split across two modalities, breakdown is 50/50 G/M.